Running Planning
Pacing
Half-marathon (13.1m) in:
- 110 minutes is 7.15mph, 8:23 miles.
- 100 minutes is 7.86mph, 7:38 miles.
- 90 minutes is 8.73mph, 6:52 miles.
- 80 minutes is 9.83mph, 6:06 miles.
Marathon (26.2m) in:
- 3:15 is 8.06mph, 7:26 miles.
- 3:10 is 8.274mph, 7:15 miles.
- 3:00 is 8.734mph, 6:52 miles.
- 2:45 is 9.527mph, 6:18 miles.
50k Ultramarathon (31.05m) in:
- 4.5 hours is 6.9mph, 8:42 miles.
- 4 hours is 7.76mph, 7:44 miles.
- 3.75 hours is 8.28mph, 7:15 miles.
- 3.5 hours is 8.87mph, 6:46 miles.
50 mile Ultramarathon in:
- 12 hours is 4.17mph, 14:24 miles
- 10 hours is 5mph, 12:00 miles
- 9 hours is 5.56mph, 10:47 miles
- 8 hours is 6.25mph, 9:36 miles
- 7 hours is 7.14mph, 8:24 miles
- 6 hours 8.33mph, 7:12 miles
16 Week Marathon Plan
| W01 | 15min jog | 20min jog | 25min jog | 1hr ramble |
| W02 | 25min jog | 35min jog | 30min jog | 75min ramble |
| W03 | 30min jog | 40min jog | 35min jog | 90min ramble |
| W04 | 35min jog | 45min jog | 35min jog | 1hr jog-walk |
| W05 | 20min run | 50min jog | 2M run | 90min ramble |
| W06 | 25min run | 55min jog | 25min run | 1:45hr jog-walk |
| W07 | 30min run | 30min run | 30min run | 30min run | 8M run |
| W08 | 35min run | 60min jog | 30min run | 35min run | 2hr jog-walk |
| W09 | 40min run | 3x1M+rest | 30min run | 40min run | 8M w/ walking |
| W10 | 45min run | 3M run | 30min run | 35min run | 12M slow |
| W11 | 40min run | 3x1M+rest | 30min run | 30min run | 14M slow |
| W12 | 35min run | 3M | 30min run | 25min run | 13.1M tempo |
| W13 | 30min run | 3x1M+rest | 30min run | 20min run | 16M w/ 5min/hr walk |
| W14 | 25min run | 3M run | 25min tempo | 15min run | 10M tempo |
| W15 | 20min run | 30min tempo | 2x1M | 15min run | 1hr tempo |
| W16 | 20min easy | 30min easy | 20min jog | Marathon |
Shoes
Current: Kinvara 7, size 11.5